CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A1.
Bar Assisted Pull-Ups (@30A3; 3-5 or 2.1.1.1 x 4; Rest 0:45)
https://youtu.be/kYMsHHNt6Jw
*If possible take feet off ground for isometric and/or eccentric portion of the movement
Female
A2.
Glute Bridge Floor Press (@22×1; 8 x 4; Rest 1:30 )
Male
A2.
Seated Behind the Neck Press (@21×1; 8,8,6,6 x 4; Rest 1:30)
+
Metcon (AMRAP – Reps)
8:00AMRAP @ Sustainable Effort
2/side Turkish Get-Up, moderate
8 Burpees
10 Deadlifts, 135/95
*Modify as needed
Performance
A1.
Multi-Grip Pull-Up Cluster (@2012; 3-4.3-4.3-4 x 4; Rest 0:45)
– Pronated Wide Grip Strict Pull-Up
– Neutral Grip Strict Pull-Up
– Supinated Narrow Grip Strict Pull-Up
*Athletes w/ Weighted Pull-Ups only
Female
A2.
Single Arm Floor Press w/ Glute Bridge Hold (@2121; 8/side x 4; Rest 1:30 )
https://youtu.be/q_Y4rTCYZmE
*Athletes w/ a CGBP of 100+
Male
A2.
Half Kneeling Behind the Neck Press (@2110; 4-6/side; Rest 1:30)
https://youtu.be/jnqVJapYOS4
*Athletes w/ a Dumbbell Seated Press 6RM of 45lb+
+
Metcon (AMRAP – Reps)
8:00AMRAP @ 80% Aerobic Effort
3 Wall Walks
6 Burpees Over the Bar
9 Deadlift, bodyweight
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